Goalie Training

Hey guys, I bet there are a lot of goalies out there who aren't sure what to do for training because their position is so different from the field players. This is what my coach makes me do every day now, and I'm a much better player from it after only one week.
Warmup: jump rope for 3 min, do toe touches, calves, standing quad stretch, and repeat until you can get your knuckles on the ground in toe touches.

Rotations: 1) flip on the tv for stance work, the hardest part. Get into a super deep squat on the balls of your feet, butt back, back straight, you should immediately feel a burn. Grab your stick, hold it away and up. Do this for 5 minutes (I watch t.v. to make it less boring) move to rotation 2 after a 20 second water break.

Rotation 2) do a pushup, a burpee, and a star jump. Repeat 15-30 times depending on current level of fitness.

Rotation 3) Set up about 10-20 cones or any sort of markers in a straight line with about 3/4 of a yard in between, get back in your stance you did earlier and crab walk down and back 3 times, down and back is one.

Do this cycle as many times as you can with a few minutes between each cycle. Good luck.

Extra challenge: if you are advanced, juggle instead of holding your stick during the stance work.

Re: Goalie Training

Probably better suited for the Goalie forum where there are loads of other drills documented.

Not really a fan of the so-called "stance work." If you want to work on your actual stance, the best thing(if you're not working with anyone) is to just get a full body mirror and mimick what you see from some of the top players out there.
If you want to incorporate a training aspect to it, getting into a super deep squat and just holding it isn't going to benefit you much. After all, you want to train in ways that relate to actual playing situations... and when are you in a super deep squat for 5 straight minutes? To make it more relatable, turn it into some sort of explosive squat-jump, or a squat with a quick lunge out of it.

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